You are used to training with the method of lifting iron. Now you can try to use your actions that you have never tried before.
Self-limiting action
One characteristic of self-limiting action is that it can hardly be completed if the posture is incorrect. In this way, you have both increased strength and reduced fat. Here are 5 such self-limiting sports, add them to your fitness program.
TRX suspension with supine arm flexion and extension
When doing this, you should use your body with the least strength in the upper body to pull your body up. If your back, arms and core muscles are not strong enough, you can't do this for the second time.
How to do
Hang the TRX suspension strap on a bar, about 1.2 meters from the ground. Hold the handle with both hands and lie on your back. The arms are straight and held in a straight line from the ankle to the head. Clamp the core muscles and hips. This is a preparatory action. The shoulders of both shoulders are tightened at the same time, the body is pulled up with the forearms, the elbows are bent, and the body is pulled upwards. Stop, then slowly relax and revert to a preparatory action.
Pick up one leg
It's simple: your leg strength is either enough to hold you up or not. If you do not touch the ground with your hind heels during each set of movements, it means that your movements are not in place.
How to do
Find a bench that is equal to your knees, standing on top of your left leg, hanging your right leg in the air, bending your ankles and letting your toes rise above the heel. Put your arms flat on your chest to maintain balance. This is a preparatory action. Balance with your left foot while bending your left knee and your hips back until the right heel touches the ground. Stop and push yourself to the preparatory action. Finish the left leg and then the right leg.
Kettle windmill
If your core muscles or arm strength is not enough, you can't lift the kettlebell to the top of the head—it will fall to the side, or you won't be able to hold it.
How to do
Hold the kettlebell with your right hand, stand with your feet and shoulders wide, and your toes are slightly to the left. Lift the kettlebell up and place it directly above the right shoulder. This is a preparatory action. Keep your right arm straight, your right leg straight, your eyes looking straight at the kettlebell, your torso moving to the left, bending your left knee, your left hand touching the ground, and then returning to the preparatory action. After completing the left half, do the right half.
Arrow step
Why is this self-limited movement?
Your torso will remain upright during the training. If you lean forward, your core muscles are not strong enough and there is a danger of wrestling.
How to do
Hold the dumbbells longitudinally on both sides of the chest, hold the end of the dumbbells with both hands, keep the torso upright, and point the elbows down. This is a preparatory action. Take a step forward with your left leg and lower your body until your left knee bends 90 degrees. Stop and then return to the preparatory action. Complete the left leg movement in your fitness plan and repeat the same action with your right leg.
One-armed weight action           Â
The hardest thing to do is to keep the body upright when doing this. If the core muscles are not strong enough, you will pour the side of the dumbbell, which will twist the spine and feel uncomfortable, thus stopping the training.
How to do
Hold a heavier dumbbell in one hand and relax your arms on your side. Keep your torso straight, try to move forward, and how far you can go. Then repeat this action with one hand. If you can continue for more than 60 seconds, you can change to a heavier dumbbell.
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